Tara Brach - Short Talk and Guided Meditation: Bringing RAIN to Fear

Episode Date: March 23, 2020

Short Talk and Guided Meditation: Bringing RAIN to Fear (2020-03-18) - In this practice we explore how the mindfulness and compassion of RAIN can free us from the grip of fear. This is an excerpt from the full talk: Facing Pandemic Fears with an Awake Heart. Video available via tarabrach.com and Tara's YouTube channel.

The following talk is given by Tara Brock, meditation teacher, psychologist, and author. Many of you know and love this teaching from Zen master Ticknathan. He writes that when the crowded Vietnamese refugee boats met with storms or pirates, if everyone panicked all would be lost. But if even one person on the boat remained calm and centered, it was enough. It showed the way for everyone to survive. What I'd like to reflect on tonight is what it means to face a pandemic, a time of really widespread fear with a compassionate heart. And what comes up in me, just to name it, is this very real mix of a fear.

I feel grief with my kind of my heart's anticipating real loss. there's a rawness, there's a tenderness. And with all that is also a sense of possibility. The possibility that this suffering, it's so deep and so wide, will wake up our hearts in a collective way. And I'd like to name that these are times when there is real danger around us that we actually go on hyper-drive with worry. And the challenge, as we know, is that fear when it takes over causes a tremendous amount of suffering. And in a pandemic, it's contagious. So it can become

widespread and it becomes one of the greatest dangers of a pandemic. So again, that question, can we be that person in the boat who feels the intelligence of the fear but knows how to hold it with mindfulness and with compassion. Because this is where the training and mindfulness comes in. And we're going to explore it bringing rain to fear. For those of you that aren't familiar, rain is a weaving of mindfulness and compassion. And the letters of the acronym give us an easy-to-remember sequence

that can help us to recognize what's going on, R, A, allow it to be there, I, investigate it, and N, nurture it. And then there's after the rain where we actually rest in presence. This weave of mindfulness and compassion in a kind of evolutionary sense shifts us from fight-flight freeze to attend and befriend. And we'll just practice a little bit right now just to give you. a taste, especially if you're new to rain on how to bring rain to fear. Take a moment, if you will, to adjust how you're sitting, if that's helpful, and to take a few

full breaths, and you might scan and sense whatever might be going on in your life. It may be pandemic-related or other. It might be bringing up some form of fear. And I want to make clear this is not a time to bring up a traumatic kind of fear or panic, practice with something that doesn't feel overwhelming to you right now. And as you bring to mind, whatever circumstances bring up fear, just to make it more immediate, just visualize whatever it is. If it involves another person, see that person, what's going on for them. If it involves you, just see that see the setting that most might in your mind relate to or associate with the fear. If there's something being spoken that brings up fear, it's something you're visualizing

in the future, and begin the practice of rain, recognizing whatever is most predominant. It may be that you mentally whisper the word worried or angry or fearful. anxious, tight, whatever is predominant. And then let your intention be to allow. That means a willingness to pause with what is here. So that wisdom in you just says, let be, this belongs. This is a natural part of life, a wave in the ocean. If you can allow, even for some moments, that enables you to begin.

to investigate the eye of ring. You might notice where you feel this in your body, your throat, your chest, your belly. Sometimes with investigating you can ask yourself, what am I believing, what am I anticipating, and whatever comes up, then find out how your body experiences that. If you're believing something bad is going to happen to you, that you're going to lose something precious. What's that like to feel in your body? So again, feeling the throat, chest, the belly, the center line of your body, you might find it helpful to put your hand wherever you can sense fear. And for some because so many of us are dissociated from our body, it can be very vague and that's okay. Sense that you're inviting whatever,

wants to be accepted and included into awareness, just invite the fear to be felt, breathing with whatever vulnerability you're contacting and with some interest and gentleness. What does it feel like? How is fear living in this body right now? Perhaps you can breathe with it and feel right to the epicenter. whatever you're experiencing as you investigate to again allow it to be there, a kind of surrendering presence, no resistance. And with an intimate attention, you might ask the vulnerable part of you, how do you want me to be with you? What do you most need right now? And sense that you can listen

from the most awake, wise part of your being, from your awake heart, what is this place most need. Is it love? Is it pure acceptance or forgiveness to feel embraced? And sense that your awake heart can offer what's needed in a very direct and intimate and immediate way, just washing through and bathing that vulnerable place with some quality of tender presence of love, of compassion, And for you it's easier to imagine that compassion and love coming from another source, from a loved one that you trust who's wise and you know cares about you or from a spiritual figure or from a formless loving presence. Just imagine and feel and sense that love pouring in.

Let your deepest intention be to let that vulnerable place feel loved, washed and bathed in love. You might imagine light, warmth, a wash of tenderness. Become aware of the quality of presence that's here. Let yourself relax, open, just rest and be that presence, that open, tender presence. Notice the difference between being identified as a fearful, or agitated self and the spaciousness and openness and freedom of loving presence. As you're ready, taking a few full breaths. So here we are. We're in the midst of this huge unprecedented uncertainty and reactivity and fear and confusion

and a lot more. In a way, we've been training for this. each of us in our own ways we've been training how to open more in our personal life to the joys and the sorrows to the fears to the losses within a way cart we've been training so if you're intentional right at this juncture in time if you're intentional how you want to move through this the suffering that arises can turn you towards your deepest resources. Can we be that person in the boat who feels the intelligence of the fear but knows how to hold it with mindfulness and with compassion? May this suffering awaken this heart in all hearts. May it help make love go viral.